We have all been there before. You've dieted hard and you've done tons of cardiovascular activity but you step on the scales and nothing has changed. You reach the conclusion that you just can't get in shape, that you simply can't lose weight on a low calorie diet with regular exercise. Today you'll find out why this happens and how to sort it out.
The basic advice in the fitness world for those looking to lose unwanted body fat is to eat less and exercise more, but this rule is only a very loose guide to success. There are many individuals who are doing too much dieting and too much training, surprisingly ruining their own chances of success in the process.
If you not only want to shrink your waistline but you also want to keep your results long term, you would do well to avoid the outdated, ill-advised advice of spending hours on the treadmill while eating only a minimal amount of food each day.
At some point, almost every adult gets sucked into that quick fix trend. Mainly because it's featured in celebrity magazines which are aimed at overweight people attracted to instant solutions rather than hard work. Either way, it's bad advice.
Eating 500-1000 calories per day is outdated, ineffective advice and despite the fact that it has been scientifically proven wrong many times, there are still tens of thousands of people following that protocol in the gym. Likewise, they spend over two hours per day on the cardiovascular machines in the gym and don't see any results because this is also outdated advice. Those who combine these two ineffective protocols usually go through this cycle:
They drop a few pounds at first due to the sudden shock to their system. They get to a sticking point after around two weeks. After around one month, they hit a wall where they seemingly cannot lose any more no matter what they do. They begin severely restricting calories even further and increasing cardiovascular exercise even more. They get frustrated at the lack of results, quit and binge eat. They pile all of their weight back on and end up heavier than when they started their diet.
When the person finds themselves in this situation, which most of us have undoubtedly experienced at some stage or another, we falsely put the blame on our own lack of effort and begin a new routine which is largely based on the same principles as the last failed effort, except with even more stringent calorie restriction and more work on the gym floor.
You may wonder how on earth the body can not lose any unwanted pounds despite barely eating and working out all the time, but the answer is very simple. The metabolism is slowed by the body in reaction to the starvation diet and extra high workload being placed on it by the individual. The body is concerned that it is being starved, therefore it refuses to let you burn off any of it's valuable fat stores because it needs them to keep you alive.
If you are pushing yourself hard in the gym you will begin to shed lean muscle tissue, too. That's certainly not a situation you want to find yourself in, but sadly many people do. These are now signs associated widely with crash, quick fix and yo-yo diets. Instead of adopting this unsuccessful approach, incorporate HIIT into your routine and use it alongside a regular weights-based program.
Building more lean muscle is key when it comes to losing fat, because the body will find it far easier to burn off fat as it gets leaner and stronger.
When trying to structure the perfect diet, the first rule is the eliminate any thoughts of starving yourself or cutting out certain nutrients like carbohydrates. If you are reading this and perhaps noticing that you may have put your own body through this in the past, the best way to get back on track is to slowly increase your calories each week rather than suddenly jumping up.
Who do you think will find it easier to lose body fat - the person eating 500 calories per day or the person eating 2000 per day? Obviously, the latter. They have more calories to play with and therefore will find results a lot easier to come by. You should never, ever be eating less than 1000 calories per day if you are regularly exercising.
It is not uncommon for people to believe they can't lose weight on a low calorie diet and blame themselves. However, it's not entirely true. The myth of 'more is better' does not apply to exercise and your body needs a healthy number of calories to enable any results at all. Starvation is not the most effective method of dieting.
The basic advice in the fitness world for those looking to lose unwanted body fat is to eat less and exercise more, but this rule is only a very loose guide to success. There are many individuals who are doing too much dieting and too much training, surprisingly ruining their own chances of success in the process.
If you can\'t lose weight on a low calorie diet today\'s video will teach you the facts.
If you not only want to shrink your waistline but you also want to keep your results long term, you would do well to avoid the outdated, ill-advised advice of spending hours on the treadmill while eating only a minimal amount of food each day.
At some point, almost every adult gets sucked into that quick fix trend. Mainly because it's featured in celebrity magazines which are aimed at overweight people attracted to instant solutions rather than hard work. Either way, it's bad advice.
Eating 500-1000 calories per day is outdated, ineffective advice and despite the fact that it has been scientifically proven wrong many times, there are still tens of thousands of people following that protocol in the gym. Likewise, they spend over two hours per day on the cardiovascular machines in the gym and don't see any results because this is also outdated advice. Those who combine these two ineffective protocols usually go through this cycle:
They drop a few pounds at first due to the sudden shock to their system. They get to a sticking point after around two weeks. After around one month, they hit a wall where they seemingly cannot lose any more no matter what they do. They begin severely restricting calories even further and increasing cardiovascular exercise even more. They get frustrated at the lack of results, quit and binge eat. They pile all of their weight back on and end up heavier than when they started their diet.
When the person finds themselves in this situation, which most of us have undoubtedly experienced at some stage or another, we falsely put the blame on our own lack of effort and begin a new routine which is largely based on the same principles as the last failed effort, except with even more stringent calorie restriction and more work on the gym floor.
You may wonder how on earth the body can not lose any unwanted pounds despite barely eating and working out all the time, but the answer is very simple. The metabolism is slowed by the body in reaction to the starvation diet and extra high workload being placed on it by the individual. The body is concerned that it is being starved, therefore it refuses to let you burn off any of it's valuable fat stores because it needs them to keep you alive.
If you are pushing yourself hard in the gym you will begin to shed lean muscle tissue, too. That's certainly not a situation you want to find yourself in, but sadly many people do. These are now signs associated widely with crash, quick fix and yo-yo diets. Instead of adopting this unsuccessful approach, incorporate HIIT into your routine and use it alongside a regular weights-based program.
Building more lean muscle is key when it comes to losing fat, because the body will find it far easier to burn off fat as it gets leaner and stronger.
When trying to structure the perfect diet, the first rule is the eliminate any thoughts of starving yourself or cutting out certain nutrients like carbohydrates. If you are reading this and perhaps noticing that you may have put your own body through this in the past, the best way to get back on track is to slowly increase your calories each week rather than suddenly jumping up.
Who do you think will find it easier to lose body fat - the person eating 500 calories per day or the person eating 2000 per day? Obviously, the latter. They have more calories to play with and therefore will find results a lot easier to come by. You should never, ever be eating less than 1000 calories per day if you are regularly exercising.
It is not uncommon for people to believe they can't lose weight on a low calorie diet and blame themselves. However, it's not entirely true. The myth of 'more is better' does not apply to exercise and your body needs a healthy number of calories to enable any results at all. Starvation is not the most effective method of dieting.
About the Author:
Your author today: Top online personal trainer Russ Howe PTI teaches proven weight loss facts on his blog every day. If you feel like you can't lose weight on a low calorie diet he will show you how to correct this issue.
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